Max Rounds in 15 minutes of:
6 Ring Dips
8 Pull-Ups
10 Wall Ball Shots 20/14
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Accessory work
Soft Tissue Profile
Locate and record any trigger points. Rate painful areas on a scale of 1-3 based on sensitivity and see if you can take them all down to 1 or below over the next 2 weeks.
Watch Julie pummel some poor fool.
Wednesday, October 1st at BB King's on 42nd street, 7:30pm
Madison Avenue Boxing
Getting Down with the Dog CrossFit Virtuosity
Well I’ll go first, sure.
8 rounds plus 10 WBbar dips, tan band pullups, 14# med ball.in reverse order.(20 min)
12+ Dips
Hit the wall big time, had 10 rounds at about 15mins then struggled to get 2 the next 5.
8R+6/8/5
Paced myself way too slow in the beginning, paid for it later. Ring dips were challenging, pull-ups were very easy, wall balls took it out of me. No ankle pain whatsoever.
Soft Tissue Profile:IT Band- about a 2 towards my knee on both legsSoleus- about a 1 on my right leg, down from 3+ the last two weeks.
Otherwise pretty pain free.
Top 5 FGB FundraisersRob M: $1,241Ari H: $375Margie L: $275Erik K: $235Federico: $225
Total raised to date: $4,110
I also want to say how much i respect Adam’s diligence with Sober September. I feel like you’ve already leaned out and your performance markers are really improving. Keep up the phenomenal work, Adam.
What’s your first beer gonna be?May i suggest 3 philosophers
9 Rounds +6 Ring Dips, 1 Pull-up
Also paced myself a little slow.All sets of Pull-ups were 4 and 4.At some point over the last few months my kip fell apart. So I focused on fixing it. Definitely better but not nearly as strong as I’d like.
Adam, I second David’s shout out on your Sober September project. Awesome stuff!
Thanks for the support guys. CFSBK has been an absolutely essential part of the month. Its been fascinating to learn about paleo and zone eating, as well as the limits of the paleo and zone diets (zone seems to matter much more for performance, but paleo is probably great for long-term health).
CFSBK has been a great inspiration for physical effort, dietary ideas and mental tenacity. I look forward to finishing out the month and capping it off with FGB.
Took today off because I was feeling. Anybody interested in trying some paleo beef jerky tomorrow?
JERKY!
I can’t come tomorrow, but will you save me a piece for Wed Adam?
Thanks for the link love, David! Keep up the great work!
Hi: I belong to a CSA; I pay at the beginning of the season and then go weekly to pick up veggies & some fruit which is delivered from a farm upstate. Every week the variety changes; last week I got lettuce, chard, peppers, potatoes, parsley, celery, corn, 3 lbs of peaches, raspberries. I definitely can’t do the pick-up this Thursday (btw 4-8). If anyone out there is curious about joining this (or any) CSA and wants to claim my share on Thursday to try it out for themselves, email me: hillaryemiller@gmail.com. No charge or anything, I just don’t wanna see a week’s veggies go to waste, and if you’ve ever thought about joining a CSA, it’s good to try it out first. It’s right by the Lyceum, Union between 4th & 5th. Generally one pick-up will give me veggies for a week or so, depending.http://www.parkslopecsa.org/
Oh, and congrats to all on the 1 year anniversary. CFSBK is slowly changing the way I think about fitness & exercise, and I am majorly indebted to everyone for that. All I remember about my first day (in the basement) is that Bethany & Shane & David’s encouraging words made me come back for more after I got my ass kicked by those kettle bells…
YES Jerky!YES CSA Veggies!
Great to be back at CFSB! Missed working out with everyone.12 rounds. wall balls were killer.
8 rounds + 4 rd as rx’d in 15 min.